Mallory Super

Hometown:
Unknown
Gym:
CrossFit Diem
Gender:
Female
Age:
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Height:
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Weight:
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CrossFit Diem

Members:
50
Workouts Posted:
94
Address:
12114 W 88th St
Lenexa, Kansas 66215
United States

Personal Records

Metcon
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Helen:
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Cindy:
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FGB:
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Strength
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Deadlift:
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Clean:
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Snatch:
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Jerk:
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Distance
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Row 500m:
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Swim 500m:
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View All PRs

TrackMyPR member since March 5, 2013   -   10 workouts logged

Date Name Description Results
04/15/2013 130415 For time:

30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings (1.5/1)
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses (45#)
30 Good Mornings (45#)
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders

Scale those movements as needed. Scale reps to 20 as well, if needed. The time cap for this workout is 18 minutes		 17m 37s
Performed as RX
04/12/2013 130412 AMRAP in 4 minutes of:

10 Dead-lifts (225#/155#)
10 Burpees

*There is a 4 minute bonus added on to this workout for every 60 reps (3 full rounds) completed.

Scaling options will be provided during class. 		50 reps
Workout Scaled
04/10/2013 130409 Press 3x5 (sets across)

After warm up sets of 5/3/2, and on a three minute clock, complete three sets of 5 reps at the same weight. If you feel the need to go up during sets 2 or 3, that then becomes set one and you must complete two more sets of 5 reps at that new weight.

After completing press, you will take turns completing 8-10 rope climbs. This portion of the workout is not for time so take your time and focus on technique. If you cannot climb, this is your chance to give it a try, even if you only get half way up.		 45 lbs
Performed as RX
04/10/2013 130410 Hang Power Cleans 3-3-3 reps

Warm up sets will be as follows - 5 (empty bar), 3, 3, 2, and 2. For your work sets, you may increase in weight each set. The work sets will be completed on a three minute clock.

** followed by **

Every minute on the minute, for 7 minutes, perform 7-15 wall balls(20#/14#) to a 10 foot target. Whichever rep range you choose for your first set, you must stick with for all 7 minutes. For example, if you choose 7 reps, you must end with 49 total reps, reaching that number, 7 at a time.		 49 reps
Performed as RX
04/02/2013 130402 for efficiency of movement:


1A) Dips 5 x 2, 4, 6

1B) Mixed Pull Ups 5 x 2, 4, 6

2) Bulgarian Split Squats 4 x 15 / 15 ea. leg (NO Rest)

3) Squat Jumps (to 6" target) x 50 AFAP

4) Squats x 50 AFAP
20m 30s
Performed as RX